Featured Image – Nonke and Tim on yesterday’s CrossFit Algoa WOD “You are Not Alone” to celebrate #worldmentalhealthday in 2022! 

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ONLINE WHITEBOARD/COACHING – 111022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Front Squat 10-5-5-3-3-3 – E2ndMon2ndM for 6 Rnds (12 min) (Max Total Loading)

Score = Sum of Load (10 x load + 5 x load + 5 x load + 3 x load + 3 x load + 3 x load)

Goal – Pinch up from last week ; 10 – 65-75% 1RM; 5 – 75-80% 1RM; 3 – 80-90% 1RM

then…

2) 100 T2B FT, but every time you break complete a 15 sec L-Sit

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
Int1 – weak L-sit
Int2 – 90 T2B; weak L-sit
Int3 – 80 T2B; 1 Leg L-sit
Beg1 – 100 HLR; T-sit
Beg2 – 90 HKR; 1 Ft dwn T-sit
Beg3 – 80 K2C; F-Bridge

Substitutions:

Shoulder –
L-Sit – Fine or FB
T2B – lying Ft 2 hands

Back –
L-sit – Side Bridge
T2B – Front Bridge

Knee –
L-sit – Fine
T2B – Fine (watch jump-up/drop-off)

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch